Postpartum Depression and Anxiety. You are not alone.

This is a guest post from my friend and colleague Sam Kimura. Sam is a mom of two, a registered nurse and a Mama Coach.

Sam tells her story about her journey through pregnancy and postpartum and how she bravely dealt with her postpartum depression and anxiety.

 

The Journey I Never Expected

Becoming a mom was never an option for me. You know when you just know that you have a purpose in life? Mine was to become a mom. Or so I thought until I experienced postpartum depression and anxiety.

My journey starts with the birth of my daughter, 5 years ago. My husband and I had been married for four years and are high school sweethearts. I was the girl who did things by the book. I went to nursing school. I married the love of my life. We both shared in the triumphs of our “big people” jobs and bought a house. I am a rule follower. So, when we decided to have a baby it was a very simple and logical decision. A baby makes three!

During my labour with my daughter, things didn’t go as planned. I was in active labour for over 24 hours before I asked for an epidural and could relax. I had some sleep and woke up to everything going wrong. I was bleeding significantly and there were a lot of alarm bells. I looked at the floor and it was covered in blood. I looked at my husband and he was the color of the wall. We were quickly in a c-section to save our lives and that was the end of any kind of control that I had during my first and very impressionable labour.

After a scary delivery, we were both “healthy” so we went home and I tried not to talk about my experience because I was so grateful that we were okay.

After all, what did I have to feel sad over? I had my baby girl. I didn’t remember my first day with her, but none of that mattered because we didn’t die.

Sounds ridiculous, doesn’t it?

My feelings about her labour and delivery were silent until I was pregnant with my second baby, 2 years later. The day I found out I was pregnant I had an instant dread of delivery and I declared that having another c-section was not an option. I was not going to feel a loss of control this time.

Things got worse in pregnancy and I was experiencing prenatal anxiety. I wasn’t aware of what this was, even as an RN, and I simply believed that my anxiety was based on the threat of preterm labour. I was never screened for PPD or anxiety during pregnancy and no one ever told me that things were about to get so much worse after he was born.

My delivery with my son was perfect. If I could write a textbook for how a labour and delivery should go, this was it. He came out all cute and squishy, fed immediately and was the most content and happy baby you would ever meet. He was perfect. But the anxiety didn’t go away, it actually became worse.

I describe postpartum anxiety and depression as losing your best friend.

You knew her so well. But someone took her away and no matter how much you want her to come back, she won’t--- at least not without support. I frequently would glare in to the mirror in the morning and wonder where the confident, happy, healthy looking person was--- all I saw was a stranger.

I suffered for months before I asked for help.

My husband didn’t even know how much I struggled. He would leave in the morning and I would pretend we were going to have a great day and then I would cry for an hour after he left. How was I supposed to look after my two gorgeous children when I was silently panicking and doubting my ability to be a mom.

This was everything I ever wanted, but it didn’t feel like I was meant to be a mom.

I fell in to a deep depression after almost a year of constant panic attacks. I would wake up multiple times a night feeling like the room was closing in on me and I would be drenched in a cold sweat. I couldn’t get a break from anxiety, even in my sleep. The depression became worse when I was so tired that I lost touch with reality. I believed this would never end. I believed it was going to be a lifelong illness and my kids didn’t deserve me.

Things turned around on the day that I decided to accept help from my family doctor.

She had been asking me for months if I was willing to accept more help for anxiety, which I declined for every reason I could think of. As soon as I asked for help it was like one thousand pounds of weight was lifted off my shoulders. My doctor gave me enough hope to take the first steps in getting connected with a great team in a mental health program. I spent months talking to them. The hospital had an entire team of professionals who knew exactly what I was going through--- I wasn’t alone and the discomfort and agony of mental illness does not have to be a life sentence. They treated me with respect and understanding, like I had a broken leg and needed specialized care to heal my bones. I hadn’t slept longer than an hour at a time in over a year, my body and my mind was in crisis and they allowed me to respect my body in my healing process.

There is a good part to this story, I promise!

Once I recovered I started looking for ways that I could help my community. Helping others after you experience a traumatic life event is a known therapeutic strategy to healing. The opportunity to join The Mama Coach was presented in front of me and it was the light at the end of my tunnel. Everything that had happened was because I was meant to help moms. I decided that I never want another mother to feel as alone as I did, and this was my avenue to do this.

Becoming a Mama Coach and entrepreneur has been one of the most empowering experiences that I could ever ask for. The challenge of owning a business, while being a mom and loving myself at the same time has been a sharp learning curve but I have never been happier. Being able to help moms get rest; teach and support them about breastfeeding and prenatal care and provide evidence-based information for new moms is truly the best job I could have ever made for myself. Being a Registered Nurse, I am able to assess my clients and provide personalized care---- something I wish I had as a new mom.

I talk about my story because maternal mental health is my passion.

Asking for help does not need to be through a health care professional. It can be as simple as talking to your best friend about the scary feelings that you’re “not good enough to be a mom”. Asking for help can be going to a postpartum class and meeting other new moms, because isolation breeds doubt and insecurity. Getting out of the house is incredibly beneficial to stopping negative thoughts and feelings.

 

If I could go back and tell myself anything, it would be to allow myself to experience all of the feelings that I was afraid of.

I would have told my brand new, very young self to tell people about how scared I was when my birth became traumatizing.

I would tell my exhausted, sleep deprived self that asking for help does not make you a weak mom, it makes you an incredible mom because you want what is best for your baby.

I would tell my little 2-year-old daughter that her mom is stronger than she will ever know and that she will never have to experience this struggle because by the time she has a baby all of us will be talking about mental health like its gestational diabetes or swollen ankles.

And I will tell everyone I know that there is so much light after postpartum depression.

You just have to keep on going.

 

You got this, mama.

 

Love, Sam

Chocolate Chia Peanut Butter Balls

Chocolate Chia Peanut Butter bites

Want a quick snack, full of protein and fiber?  Need something quick to grab in the middle of the night when you're feeding your baby?  Have a craving for something sweet?  Want a post-workout snack?

Chia seeds are a great addition here.  I usually add them to anything I'm baking.  So many benefits - high in Omega 3, fiber, protein, calcium, iron and antioxidants to name a few.

And these little bites are awesome!!

Ingredients
•⅓ cup almonds
•¾ cup pitted dates (about 13 dates). 
•⅔ cup old-fashioned oats
•2 tbsp cacoa powder
•2 tbsp chia seeds
•3 tbsp peanut butter
•dash of salt

Instructions

• Pulse almonds in blender or food processor until they reach a fine crumb. Pour crumbs into a medium mixing bowl.
• Blend dates until they reach a paste-like consistency. Add to bowl. Add teaspoon of water as necessary.
• Mix together and form into balls. If mixture sticks to your hands, rub a little butter or non stick spray on them.

Forms about 13 bites. 

Keep in fridge for a quick snack or pop into the freezer for later!

Your kids will love them too!

Is your kid a picky eater?

Let's talk about picky eaters.

My children have always been good eaters. Tons of nutrient dense foods most of the time. Treats some of the time. They eat tons of fruit and veg, but they are both plain jane. Not into sauces, don't like a lot of things 'mixed'. Except for my soups - they love my soups.

Some people think they are too picky. But frankly I don't give AF.

They are healthy, strong, fit happy kids. I'm grateful they eat such a variety of foods.

Always time for ice cream!

I came across a post on instagram the other day where someone was talking about kids who don't eat fruit and veg.

She wrote “WHAT? How did that happen in the first place? I mean, seriously, its our job to make them!"

Ok, I get that as parents it is our job to raise our kids as healthy as we can. To provide good food for those growing bodies. And if we are modelling healthy behaviour - eating mostly nutrient dense food, enjoying treats, moving our bodies, taking time for ourselves,etc. they will see it and hopefully it will become their 'normal' as well.

I am not a dietician nor am I a child psychologist, But I'm pretty sure about this: If your kid eats only certain foods, and you have tried and tried...if you continue to make a big deal about it and get angry and talk about it a lot... this will NOT help the situation.

My nephew ate 6 things through most of his childhood - chicken fingers, apples, yogurt, milk and cheerios an bread. He is now thriving in University, playing sports. Happy.

Another nephew of mine has suffered from horrible food intolerances. He used to throw up a lot. He doesn't eat a whole variety of food. He's very active and happy.

I guarantee their parents didn't/don't take it lightly. And there was/is some stress about it. But do you think that stressing about it and fighting with them about it will make the kids eat different foods? Nope.

Parenting is hard AF and we do the best we can do.

Don’t judge if you see a kid who won’t eat a veg. You don’t know their story.

And don’t let people make you feel guilty if your kid is a picky eater.

Hopefully they will come around. And without the added stress about it, life will be easier in the meantime.

Postnatal Fitness - When can you start exercising again?

Postnatal Fitness - Healing your body comes first.

“Slow is fast when you’re making a return to activity postpartum. You need to build that baseline first, hone that foundation, so that you CAN make a strong return. 
So that you are setting yourself UP, not setting yourself BACK by the choices you make postpartum.”

— Brianna Battles

It is so important to take the time to rehab and retrain postpartum.

You will get back to doing the things you love.

But build that foundation FIRST.

I experienced a traumatic birth with my first child.  Forceps, vacuum, episiotomy and 6 weeks later, my GP gave me the green light to exercise. And so I did. Running. Bootcamps. Crunches. All of it. I did not heal my core and pelvic floor before starting back into exercise and until recently, I was still feeling the consequences. I want you to do better. I want you to be able to do all that you want to do. Symptom free. But it takes a little bit of work to get there. 

After a very long and difficult labour, this little light came into the world.

Many women will suffer from some form of pelvic floor dysfunction and they may not even be aware. Or they are aware, but think that it's just part of their new normal. Urinary incontinence, diastasis recti, pelvic organ prolapse, etc. are common but NOT normal.

I get asked the question a lot. "When can I get back to running, my regular HIIT classes, yoga classes?"

Well, that depends.

How are you feeling?

Are you getting enough sleep?

Do you have any pelvic floor dysfunctions?

Do you leak when you run?

Do you have Diastasis Recti?

Pelvic Organ Prolapse?

If the answer is yes, you probably need to scale back. You need to work on strengthening your inner core before you get back at it. (and see a pelvic floor physio!)  

What if you don't have any symptoms?

Well, that depends too.

How do you feel after you go for a run?

Or a spin class?

Or a bodyweight home workout?

Do you feel like you're D.O.N.E. for 3 days afterwards?

Are you so sore that it hurts to pick up your baby?

Well, then you might want to rethink your exercise choices. Was that class/run worth it? Was that 45 minute sweat worth a day of exhaustion?  

I get it. Sometimes we need that sweat. We need the mental release that exercise gives us. But could you change up your exercises in that postpartum phase? What about walking up a hill or walking stairs? Great for the gluts and you can get your heart rate up. What about giving yourself another month or two and making sure that you're good to go before you get back at it. What if you modify for just a little while longer?

You can and will get back to doing what you love. But take some time to heal, recover and rehab FIRST!  

And enjoy that snuggle time with your baby. It really does go by so fast.

6 weeks old snuggles.

The Benefits of Postnatal Fitness

1. Increases rate of postnatal recovery when done in a safe manner
2. Radiates positive self-image and confidence
3. Reduces rates of postpartum anxiety and depression
4. Increases range of motion, strength, and flexibility
5. Brings attention to core strength and posture which often is hindered by carrying and feeding a new little one.
6. Increases cardiovascular health and improve bone mineral density.
7. Provides an opportunity to be active while bonding with baby
8. Provides a social outlet meeting other moms in the community

Postnatal exercise offers a whole range of benefits for new moms. However, it’s important to remember that you should always consult with your doctor before starting up an exercise program.

As well, I HIGHLY recommend seeing a Pelvic Floor Physiotherapist after your delivery. 

There are classes at big gyms where the instructor doesn't know that you have a 12 week old baby. Where there are too many people for them to give you modifications.  

There are also a lot of trainers who know what to look for, what to ask and what to modify. I teach classes in Calgary but there are other postnatal fitness specialists all over the world who can help you too. Don't assume that because you can bring your kids that the instructor knows the ins and outs of postnatal fitness. Ask the questions! 

Every body is different and we can determine a safe route for you.

You can and will get back to doing what you love. But take some time to heal, recover and rehab FIRST!  

You have Pelvic Organ Prolapse. Now what?

Pelvic Organ Prolapse.

What is it?

When the pelvic organs (such as bladder, uterus and rectum) drop down into the pelvis. There are 3 types of prolapse: 

Cystocele - prolapse of the bladder

Rectocele - prolapse of the rectum

Uterine - prolapse of the uterus

The grade of prolapse ranges from 0-4.  Zero is when there is no prolapse and four is when the organ is moving outside of the body.

What are the symptoms?

Feelings of a bulge, heaviness or pressure in the vaginal canal. Sometimes worse at the end of the day or after some physical activity. Sometimes it's a low back pain or pelvic pain or there is urinary, bowel or sexual dysfunction.

And sometimes, there are no symptoms.

What to do?

A pelvic floor physiotherapist can assess and determine the degree of prolapse and they can help. Some women do end up with surgery, but please don't take this as the only option available to you.

What now?

I recently had a client who didn’t exercise for years because she was afraid. Afraid it would get worse. We took it slow and found out what worked best for her. There are ways to manage and control symptoms.

Some things to consider:

First of all, how are you sleeping? What is your stress level? Often times, when these things aren't in check, symptoms can be worse.

Vary your body position when you're exercising. Lie on your back. Stand up. Kneel. Change it up. Move your body in lots of different positions.

Check your alignment. Make sure your bum is not tucked in and your ribs aren't flared up. Try to have your ribs over your hips.

Check your breathing! Exhale on exertion. Inhale and relax your pelvic floor. Once you're about to start the hardest part of the exercise, start your exhale and lift your pelvic floor.

But if that breathing strategy doesn't feel great, then try something different. It's definitely something that is not a cookie cutter for everyone and every exercise. Find out what works for YOU.
 

Change it up:

You may need to change up some of the exercises you did prior to your prolapse. You will need to tune into what each exercise does for your symptoms.

You might need to stay away from some certain exercises such as wide leg exercises, 'traditional ab' exercises such as sit-ups and leg lowers (if you do not know hot to manage the intra-abdominal pressure); weighted exercises that put pressure on the pelvic floor (overhead press, lat pulldown), and high impact exercises.

This doesn't mean you need to stay away from them FOREVER!  You need to change the strategy with that movement. You need to make sure you can effectively manage your breathing and your alignment during your daily activities and your workouts, and then you may be able to incorporate some of your former favourite activities.

Prolapse does not mean you have to STOP everything.

Be sure to search out some help and don't be to afraid to give some things a try.

You are not broken. There is hope in getting back to doing what you love.

Healthy Habit Changes - Just one at a time.

Sometimes we beat ourselves up because we had a bad day/weekend/week. And we say: 'Starting tomorrow, I'm cutting all sugar, wheat, alcohol and I'm going to exercise 6 days this week.'

Ok maybe not all of that - but you get the point,

There's so much information out there right now about what you should be eating; what's bad for you, what omegas you're not getting, and so on and so on. It seems to change A LOT and it can be frustrating to keep up.

If you're stressed about what you 'should be' eating, don't be.

Make one change. Choose an apple instead of chocolate covered granola bar. Go for a walk instead of turning on the tv. Make a meal instead of hitting the Mcdonalds drive thru. Get your kids to eat a new vegetable. Become aware of the labels on your food.

We don't have to all go gluten free, dairy free, PALEO, KETO or whatever the current trend may be. Do what works for you, and don't try to do it all today.

What if...instead of going ALL IN, you just changed one thing.

Just one.

And instead of taking something unhealthy away, you ADD something positive.

Here are some examples:

This week, I'm going to drink a glass of lemon water when I wake up.

Or this week, I'm going to drink tea at night.

Or this week, I'm going to try to get an hour extra sleep.

Or this week, I'm going to add more vegetables at lunch.

Or this week, I'm going to add more protein in the morning.

Or this week, I'm going to take the stairs to the office.

Or this week, I'm going to meditate for 5 minutes every day.

Or this week, I will take a smaller portion of dinner.

Or this week, I will walk every day for 15 minutes.

Walking is a great way to move your body, clear your head, and/or connect with your kids.

You will be more likely to stick with that ONE change for the whole week, rather than doing a whole bunch of changes for 7 days. It's too hard to try to do it all once. You're more likely to just give up cause it's too damn hard.

Forget about what your friends, neighbours and relatives are doing.

Do what works for you. And do it slowly. One thing at a time.

And for more ideas on small habit changes, check out the wonderful community over at Healthy Habits Happy Moms .

Quick Kettlebell workout!

Got 15 minutes?

Try this workout!

 (Modifications down below for postpartum)

20 KB swings (if you don’t have a KB, use a dumbbell)
10 one arm bent over rows (each side)
10 push-ups
20 jump lunges (10 each side)
Farmer carry 30 strides each side

Repeat 2-3 Times

Modifications if you are a new mama, have diastasis recti or any other pelvic floor dysfunctions:

20 body weight squats
10 one arm bent over rows (each side)
10 one arm chest press (each side)
20 reverse lunges (10 each side)
Farmers carry 30 strides each side

Remember to exhale on exertion and have fun!

(for more detail on this breathing strategy, click here. )


 

Complimenting our daughters. Time to change it up.

When my children were younger, I read an article about how we talk to girls. We tend to comment on their shoes, their hair, their clothes. And I became very aware of how I talked to my daughter and her friends. And yes, there were a LOT of comments on the curls in their hair, their adorable little shoes and their beautiful long eyelashes. And then I took a look at what I was saying to my son and his friends. And it was definitely different. Certainly not intentional but there were a lot more questions about sports, games and dinosaurs.  

Why is that? Probably because girls clothes are so freakin adorable and they are soooo cute.... but it definitely made me think about it and it challenged me to change the way I talked to the girls in my life.

Think about it.

If we are constantly telling little girls that their appearance is the first thing we notice about them, what are we teaching them?

Yes, of course, compliments are nice. And we feel good when we receive them, but how can we make an effort to compliment on something other than their appearance?

Things I starting asking my daughter's friends...

"What books do you like to read?"

"Do you like soccer/swimming/gymnastics?"

"What's your favourite subject in school?"

Things I started saying to my daughter...

"You are so strong".

"You are such a good friend."

"I love how honest you are."

"Your determination is inspiring."

"You are so brave."

"I love your sense of humour.'

"You are so helpful."

"I love how generous you are."

It was... hard. It still is. Yes, I tell my daughter she is beautiful and I compliment her on her appearance and her clothing choices. But that's not the only thing she gets compliments on.

Every night I ask her what's the most beautiful thing about her.

She puts her hand over her chest and says "My heart".

This is my daughter standing on the peak of mountain. She was the one who pushed our family to get up there. She wanted SO BADLY to stand on top of a mountain. And her determination and strength got her up there.

Let's bring up strong, confident, brave, curious girls.  

Cause you know what?  They will figure out what is important.  And as they grow up and start complimenting others, they will focus on something other than the clothes, hair and eyelashes.

This was a note I found on my pillow one night, from my daughter, written when she was 6.

"Mom, I love you and you are so strong."

Perhaps if we start changing the conversation when they are little, the conversation won't need to be changed when they're older.

Let's be the change for our daughters.

“Be the change that you wish to see in the world.”

— Mahatma Ghandi

Prenatal Fitness - What should you do?

Safe, suitable and regular physical activity throughout your pregnancy helps keep you and your baby healthy. 

But it's so confusing. What can I do? Should I continue with this activity? Will this hurt the baby? Can I keep doing what I was doing? Will this exercise hurt my body?  

So many questions!  

And the answer?

Well, that depends.

I think you can count on the general rule that if you were exercising at a moderate to high intensity before pregnancy, you can continue (if there's no health concerns.)

If you were not exercising before pregnancy, this is not the time to rev things up.  It's ok to exercise at a low to moderate intensity. And you CAN start exercising during pregnancy even if you weren’t very active before.

However, every body; every fitness level; every pregnancy makes it difficult to prescribe a one size fits all exercise plan.

There are so many benefits of exercising during pregnancy.

The Benefits of Prenatal Fitness

1. Boosts your energy

2. Helps you sleep better

3. Reduces pregnancy discomfort

4. Helps you prepare for childbirth

5. Reduces stress and lifts your spirits

6. Improves your self-image and confidence

7. Increases rate of postnatal recovery

8. Prevents excessive weight gain

9. Decreases risk of high blood pressure and gestational diabetes

10. Decreases severity of low back pain

With all these benefits, why wouldn't you exercise?

Well you have to ask yourself. How do you feel? Does the exercise make you feel good? Are you feeling any pain? If so, you need to stop and re-assess. Can you change the exercise? Can you lower the weight? Can you modify your position?

Does it make you want to stay in bed for 2 days afterwards being totally wiped out? Perhaps you need to lower the intensity. Rest is very important during pregnancy and you should honour that as well. You are building a human life and that takes its toll with nausea and exhaustion. Resting is important!

Should you continue to do all the things that you were doing before?  

Well, that depends.

Are you doing activities that involve contact? (hockey, basketball, soccer) 

Are you doing activities that could involve falling? (skiing, rock climbing, mountain biking)

Think about the risk vs the reward.  What is the risk to you and your baby?  What is the reward?  Is the risk worth the reward?

When I was pregnant, I stopped skiing.  Not because I thought it would hurt my body - I could ski runs confidently with no problem.  I stopped because I was terrified of being hit by another person on the ski hill.  That was my decision.  Even though I love skiing, I determined the risk wasn't worth the reward.

Should you continue running? Think about the risk versus the reward.

What about running?  The risk of contact or falling is pretty minimal. However, you need to consider the risk to YOUR body.  Your pelvic floor is already supporting the weight of the baby and all the extra fluids. You need to think about the extra pressure that you're putting on it with the impact. It could affect your pelvic floor recovery. 

There are some very safe and effective activities that will keep you and your baby safe.  For example: walking, stationary cycling, swimming, prenatal yoga and strength training.

Strength training is amazing for your pregnant body as you train for life with your new baby.

Lifting your baby in and out of the crib. Moving the car seat to and from the car. Lifting the stroller in and out of the SUV. Carrying your screaming toddler out of the grocery store.

Strength training during pregnancy can help you with these activities postpartum and help train you for life as a mom.

If you start to feel extra pains with certain movements, it doesn't always mean you need to stop completely. It means that you need to reassess the movement and perhaps change the breathing strategy or your alignment with that movement. Try different positions. Try exhaling at different parts of the movement. Try different strategies.

Now is the time start thinking about the core and pelvic floor. Strengthening AND learning to relax the core and pelvic floor muscles will help you during labour and postpartum. Learning diaphragmatic breathing will also help you recover postpartum...read more about that here.   And seeing a pelvic floor physiotherapist while pregnant will be a wonderful addition to your birth experience and a great start to your postpartum recovery. 

Pregnancy might seem like the perfect time to sit back and relax. You likely feel more tired than usual, and you might feel some new aches and pains from the miracle that is growing inside of you. It's ok to take some time to rest.

Pregnancy is also a great time to be active. Just remember to cue into your body, be safe and have fun with it!

Do you pee when you sneeze? Top THREE things to do if you suffer from incontinence.

Do you pee when you sneeze or cough? When you laugh too hard? How about when you run or skip? When you lift something too heavy?

Are you afraid to hit a new class at the gym because you think you'll wet your pants?  

Do you jump on a trampoline with your kids?  Or do you stay off for fear of peeing your pants?

I am constantly hearing moms joke about peeing their pants, but you know what? 

LEAKING IS NOT NORMAL!

Urinary incontinence is very common, but it is NOT NORMAL!  
 

Urinary incontinence affects over 1 in 3 women in their lifetime.
 

ONE IN THREE!

But there are ways to FIX it!  

First up, make an appointment with a Pelvic floor physiotherapist so they can assess what's going on. It may be the years of contracting your pelvic floor muscles that you can't relax them. Or it may be they are too weak. Or maybe it's something else.... Either way there are many things you can do to help the situation! 

Being pregnant ALONE puts significant pressure on your pelvic floor. No matter what your delivery looked like, your pelvic floor is now changed. Then if you add in some tearing... or forceps... or episiotomy...during labour, there is some serious damage. 

Typically your GP might send you on your way at your 6 week check up. This is NOT OK! You need to rehab and retrain those muscles. Just as you would with any other surgery of any other body part.  

Your pelvic floor is part of your core system.  And if you're leaking, that means your core system as a whole isn't working well, not just your pelvic floor. The core system includes your diaphragm, transverse abdominis and mulitifidus (back muscles) AND the pelvic floor. This whole system needs to be working together, communicating with one another to be working as an effective unit.

Even if you've had a C-section, your core system has been compromised... which means you need to work on retraining the system as well.  

Jumping on a trampoline with your kids is not something you need to avoid for the rest of your life.

One of the main things you can work on is the core - connection breath. You can read more about the Piston Breath on Julie Wiebe's website.  http://www.juliewiebept.com

Give this a try:

Take a breath, filling your whole core. Imagine the bottom part of your ribs to be an umbrella. Now as you fill with air you open that umbrella while opening up your hip bones. At the same time relax your pelvic floor.

Start your exhale, lift your pelvic floor - slightly - while bringing your hip bones back together. Exhale all the air out and imagine closing the umbrella.

Try it laying flat on the ground with your hands over your ribs, so you can feel the movement on your hands.

Mastering that breath and core connection is important. It won’t be something you have to do forever. Practice makes perfect and it will eventually become more automatic.

Check your alignment when you are wearing your baby. Bum untucked. Ribs over hips.  

Another thing to keep in check is your posture and alignment.

Think about having your ribs stacked over your hips.  

A LOT of us are either one of the following:

• Bum tuckers. Ribs are leaning backwards and bum is tucked under.

...or...

• Rib thrusters.  Ribs are thrust up and out and the back is over-arched.

When you have your ribs stacked over your hips, you are in a better position for proper breathing and movement.  And it helps create the optimal intra-abdominal pressure in your core.  

But you don't have to be perfect ALL the time.  Life happens.  We have to pickup our toddler while simultaneously feeding our baby. Or we have to pickup the baby with groceries hung over one arm. It's important to think about it, recheck and re-align. But don't beat yourself up if you find yourself in alignment that's not neutral all the time.

“If you leak while you run, you are leaking more than just urine. You are leaking energy, strength and athletic performance.”

— Julie Wiebe

You don't need to live with incontinence.  Whether it be when you're laughing, coughing, jumping rope, or running, it doesn't need to be your new normal. Here's what you should do. 

1. Book your appointment with a Pelvic floor physio therapist.
2. Master your core-connection breath.
3. Check your alignment.

And fire me a message if you have any questions or need a recommendation for a PT in your area.  The fact is, it's not going to get better as you age.  You need to do something about it now.

You can get back to life without leaks.  It will require a little bit of effort.  But aren't you worth it?